?? Are your warning lights on?

Every week I encounter people on the street or in the gym that:

?? Can’t do a single pull-up

?? Are out of breath after walking up the stairs

?? Struggle to, or can't jump

Most people don’t realize it, but basic human abilities like running, jumping, and lifting your own body weight aren’t “fitness goals” – they’re baseline requirements for health.

If you can’t do them, then you should treat that like the warning light on your car's dashboard.

Am I broken?

It’s not your fault. At school we wrestle with complicated math equations, physics and you might even be learning some obsolete languages like Ancient Greek or Latin. Yet, no one gave us an instruction manual for taking care of our bodies. And over time, society conditioned us into habits that make us weak, tired, and inflamed.

? We stopped moving. Our ancestors walked 10,000+ steps daily and lifted heavy objects. We sit for 8+ hours.

? We eat ultra-processed foods. High sugar, high fats and artificial junk wreck our metabolism and energy levels.

? We neglect sleep. Poor sleep tanks recovery, hormones, and brain function.

? We don’t even drink enough water. Some people literally avoid water because they "don’t like the taste." (what?)

Your body isn’t broken – it’s just been neglected. The good news? You can fix it. And you don’t need a complicated 8-week program. Start with these foundational changes, and your body will begin to thrive again:

Eat real foods (things that were alive or grow in nature)

Ditch the processed junk and focus on whole, single-ingredient foods:

? Prioritize protein (meat, fish, eggs) for muscle and recovery.

? Add healthy fats (olive oil, avocado, butter) for brain function.

? Eat carbs that fuel you (fruits, root vegetables, rice) instead of inflaming you.

Move daily

You don’t have to hit the gym 7 days a week, but movement is non-negotiable:

? Walk at least 7,000-10,000 steps daily.

? Do some form of resistance training (even bodyweight squats and push-ups).

? Get your heart rate up for a prolonged period of time (30-60mins)

? Stretch or do mobility work to undo years of stiffness.

Fix your sleep (the ultimate performance enhancing drug)

You could have the perfect diet, but if you don’t sleep well, your body won’t function properly.

? Sleep 7-9 hours in a pitch-black, cool room.

? Avoid screens 1 hour before bed to improve melatonin production.

? Get morning sunlight to regulate your circadian rhythm.

Hydrate Properly

Dehydration is one of the most common reasons for fatigue and brain fog.

? Drink 2-3L of water daily, depending on your size and activity level. For men, 3-4L+ might be necessary.

? Add a pinch of salt to your water for better hydration and energy in the morning

Need help?

You don’t have to overhaul your entire life overnight. Start with the food you eat. It’s the fastest way to regain energy, lose excess weight, and feel like a functional human again.

I’m giving away a free training on how to structure your diet for real health, longevity, and performance.

Comment “nutrition” below, and I’ll send it your way.